IronGeek's Training Log Part Deux: Striving for Mediocrity

[irongeek]

6/24/17 - Remedial Bench Press
BP - 230 x 6 x 6

Nothing to report. Just bro-benching day.

[irongeek]

6/26/17 - Heavy Squat Day
Squat - 415 x 5 x 4
Press - 160 x 5 x 3
SGDL - 405 x 5 x 3

Last squat rep was a grinder - considered briefly whether I should dump the rep. Ground it out - Glad I did.
Presses and DLs were relatively easy after those heavy-ass squats.
Week 9 will be the true test as I add on 20 more pounds for sets of 4 on the squats. Not sure I'm capable of doing them, but I'll try.

[irongeek]

6/28/17 - Recovery Day
Squat - 365 x 5 x 2
BP - 255 x 5 x 4
Rows - 185 x 6 x 2, 225 x 6 x 2
Dips - BW x 10, (BW + 35) x 8 x 2

Sure as hell didn't feel like recovery day. 365 went up ok, but damn it felt heavy.
Under-recovered from the squats and especially the SGDLs on Monday. So I went a bit lighter on my rows today.
No more SGDLs for the next couple of weeks - weight goes up too much to do them anyway.

On the plus side, the BP volume day today was a PR. So I got that going for me....

[irongeek]

6/30/17 - GGW heavy DL/Press day
Squat - 390 x 5 x 3
Press - 170 x 5 x 4
DL - 455 x 5 (ties PR)

A good day. Nothing too stressful. I had one in the tank left on all lifts today, so that was good.
Tied a PR for a set of 5 deadlift @455. But this time, it was easier. i could've done another rep, whereas last time the last rep was tough.

My only worry going into week 9 of GGW is heavy squats on Monday.
Program on Monday calls for 436.5 for 4 sets of 4. Instead of rounding up, I'll go down to 435. We'll see how I do.
Everything else will be tough, but do-able.

[irongeek]

7/1/17 - Remedial Bench Press
240 x 5 x 6

No problems. Had plenty left in the tank each set.

[irongeek]

7/3/17 - GGW Week 9 Heavy squat day
Squat - 435 x 4 x 4 (some kind of PR)
Press - 170 x 4 x 3
DL - 425 x 4 x 3

Tough squat day. First set could've gone for 5, but after that, each set was a chore - last reps were getting very challenging. But I survived and got some sort of PR, though 4x4s are something I've not really done.

I'm very proud of my deadlift. I'm doing 425 easily now. I could've done 425 for 3 sets of 6 - it felt strong.
Press was mediocre. Felt a bit fatigued after heavy squats.

See you Wednesday....

[irongeek]

7/4/17 - Special 4th of July workout
Push presses - 90lb - as far as I could throw my son across the pool. 10 reps (or so).

He loved it. Happy 4th of July!

[irongeek]

7/5/17 - GGW week 9 recovery day
Squat - 390 x 4 x 2 (paused - all reps)
Bench - 267.5 x 4 x 4 (last rep of last set was a grind)
Rows - 255 x 4, 265 x 4 x 3 (with a bit of body english)
Dips - BW x 5, (BW+45) x 5 x 2
Chins - BW x 4 x 2

For the first time in a while, squats felt wonderful. After first rep, decided to do pause reps. No problem. Loved em'!
Bench press was planned to be 266. Felt good in warmups so rounded up to 267.5 instead of 265. Last rep of last set was glacial, but made it.
Thus far, GGW week 9 (hell week) is going better than I hoped. I expected a failed rep, but so far so good...

But then there's heavy press and deadlift day Friday. We'll see how that goes.
trying to use straps to allow me to do chins w/o elbow pain. Might've found something that works...

[irongeek]

7/7/17 - GGW week 9 heavy DL/Press day
Squat - 415 x 4 x 3
Press - 180 x 4 x 4
DL - 480 x 4 (PR)

Was hesitant about today. I always seem to miss a heavy press in front of me and almost did on the first set, but had enough reserve to muscle it back (surprisingly).
Also learned to love press 2.0 today, as it seemed like I could get a bit more out of heavy presses using the 2.0 technique.

I get really nervous on heavy DLs. This goes back to my LP where doing one work set every other workout fizzled out pretty quick and I stalled out - leading to glacial reps and burnout on the DL. This brings thoughts of "if I get 3 reps, that would be just as good..." Have to get that crap out of your head and just lift the damned weight. I did, and it went for the prescribed 4 reps. I love a DL PR in the morning.

[irongeek]

7/10/17 - GGW Week 10 heavy squat day

Squat - 390 x 4 x 4
Press -150 x 4 x 3
SGDL - 375 x 4 x 3

Press and SGDL today were easy. Squats - so/so...
This week is kind of a mini-deload before next week where we hit singles and doubles for 95%. That will be interesting. Need 2 more 45 lb plates...

Have a good day, all.